7 Day Low Carb Meal Plan – an easy gluten free menu with ideas for breakfast, lunch, dinner and snacks. 

7 Day Low Carb Meal Plan

Following a low carb way of life really doesn’t have to be complicated. There’s a huge choice of foods and meals you can mix and match to create your own 7 day low carb meal plan. 

Here are ideas for breakfast, lunch, dinner and snacks too. 

7 Days of Low Carb Breakfast Ideas

For breakfast there are lots of meals both with and without eggs. So, here are ideas for a week of easy low meals to start your day. 

Day 1 – Pizza Omelette

Why not start you week with an easy pizza omelette? Simply whisk together eggs and a splash of cream, cook until starting to set and then spread pizza sauce, oregano and cheese over half of the omelette.

Fold over and cook until done to your liking. (Here’s the full recipe.) 

Day 2 – Breakfast Fry Up

There’s a huge selection of low carb ingredients that you can include in your breakfast fry up. Here are some ideas:

• Eggs any way – fried, poached, scrambled or an omelette 
• Breakfast meat options – low carb sausages, bacon, steak, breakfast sausage, leftover roast chicken/lamb/beef
• Cheese – fry up Halloumi or serve with feta or any other cheese on the side
• Vegetables – cook up a portion or two of any low carb vegetables, for example mushrooms, tomato, cauliflower, broccoli, spinach, radish, peppers, asparagus, avocado 
• Healthy fats – cook your fry up in healthy fats like butter or coconut oil and then you can also serve with a dollop of sour cream on the side. 

Day 3 – Irish Scrambled Eggs 

The creamiest scrambled eggs you’ll ever experience, these Irish scrambled eggs are easy to prepare and are a wonderful low carb breakfast. (Here’s the full recipe.) 

You can enjoy them with your low carb breakfast sides of choice – mine are usually smoked salmon and avocado, which both complement the creamy scrambled eggs. 

Day 4 – Chia Pudding

When you need an easy make ahead breakfast that a chia pudding is the solution. Simply mix together chia seeds, your milk of choice, cream and low carb yoghurt. Then, just leave it overnight and you have a thick, luxurious chia pudding waiting for your for breakfast in the morning. (Here’s the full recipe.)

Day 5 – Breakfast Smoothie or Shake

A low carb breakfast smoothie or shake and easily replace a meal. Simply combine together your milk of choice, cream, berries and a scoop of protein powder. (Here’s the recipe and more ideas.) 

Day 6 – Cauliflower Rice Breakfast Bowl 

You can buy already riced cauliflower or easily rice it yourself by grating a head of cauliflower or popping it into a food processor to rice. 

Fry up the cauliflower rice, along with your low carb vegetables of choice. Then, top with a fried egg or two. 

Day 7 – Crispy Cheese Fried Eggs 

If you’re a fan of crispy cheese then you’ll love these fried eggs. Melt butter in a frying pan, crack a couple of eggs into the pan and drop a couple of handfuls of grated cheese around the edges. 

Allow for the cheese to cook and become crispy, along with the fried eggs. 

7 Days of Low Carb Lunch Ideas

For lunch, I tend to have a salad of some description for lunch. The above video shows you a week of easy low carb lunch ideas. 

(Here are another 7 Easy Low Carb Lunch Ideas for you.) 

Easy Low Carb Snack Ideas

Here are ideas to enjoy through the week: 

• Berries
• Cucumber
• Salami, Jerky, Biltong
• Hot Chocolate
• Cheese
• Dark Chocolate
• Nuts & Seeds

7 Days of Low Carb Dinner Ideas

You can probably enjoy most of your old favourite meals in a low carb friendly way. Just remove the carbs and serve with more vegetables and healthy fats.

Here’s a week of easy dinner ideas to enjoy as part of your 7 day low carb meal plan. 

Day 1 – Broccoli Casserole 

A 4 ingredient vegetarian friendly dinner idea that’s cheesy and full of vegetables. All you do is mix together broccoli, sour cream, cream and grated cheese, then bake until golden and crispy. (Click here for the recipe.)

Day 2 – Smoky Chicken Paprika Tray Bake

An easy roast meal is to bake chicken, along with vegetables and paprika. You can cook any low carb vegetables, I like to include radishes which roast up just like potatoes. (Click here for the recipe.)

Day 3 – Tuna Noodle Casserole

Using sliced cabbage noodles in place of carby noodles, you can still enjoy the experience of tuna noodle casserole when you’re following a low carb menu. (Here’s the recipe.) 

Day 4 – Egg Roll In A Bowl 

Egg roll in a bowl is a budget friendly low carb dish that has just a few ingredients and results in a flavourful bowl full. (Click here for the recipe.)

Day 5 – Sausage Casserole

There are lots of ways to enjoy sausages that are low carb friendly and this sausage casserole is my latest favourite. (Here’s the recipe)

All you need are sausages, low carb vegetables and a jar of low carb friendly pasta sauce. 

Day 6 – Corned Beef & Cabbage 

Making Corned Beef the Irish way results in perfectly tender corned beef and buttery cabbage. My local Irish butcher shared the recipe with me and I’ve made it that way ever since. (Here’s the recipe.)  

Day 7 – Best Ever Chicken Bake 

My whole family adore this easy chicken bake which only has a few ingredients – chicken drumsticks, a jar of low carb pasta sauce, garlic and cheese. (Here’s the recipe.)

The dish is a cheesy comfort dish that’s wonderful to enjoy in you regular dinner roster. 

As you can see, it’s quite easy to mix and match dishes to create your own 7 day low carb meal plan that’s balanced and tasty too. 

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Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.

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